What is the 4 hour body diet?

Uh-oh – for various reasons, this Spring of 2023 my weight has crept up over the unacceptable line – 200 lbs! Mermaid Jerilyn size 12

I’m 5’9″ with an hourglass figure and I tend to carry my extra weight
pretty well (in my opinion) – my figure always stays proportionate,
I have a perfect bosom and long legs, I sometimes act and model, and overall I think I look okay. I’ve never stopped expressing myself in my fun, creative fashion. I love myself and am grateful for my body. Here’s a pic of me as Mermaid Jerilyn in 2010 when I was founding my mermaid tail business, AquaTails. I believe I was a size 12 at that time in my early 40s, probably around 150-160 lbs. WOWZA! (Yes, I just “wowza’ed myself lol.)

Lately I’ve been maintaining a weight of around 190-195 for quite a few years, sometimes getting down to 185 or so. I’d prefer to be anywhere between 150-180, or a size 10 again. For most of my young adult life I was a size 10 Medium (even after birthing four large babies!) and I looked good in EVERYTHING. Now I’m a size 16 XL, and it feels unlike my true self, though this is where I’ve been for a while now in my late 40s and early 50s.

Mermaid Jerilyn size 16Here’s a 2022 pic of Mermaid Jerilyn size 16. I’m ready to get back to 10-12 again!

This Spring when I dipped above 200 I said NO. Yes I’ve tried most diet plans and just like everyone else I stopped after a while and gained the weight back. I need to tweak my own plan which works over the long run. I need something which will transform and most of all – STICK. It also has to take into account life events/meals like travel, potlucks, going out to eat, etc. And most of all, DESSERT. Lately I’ve also been gravitating toward gluten-free (except when I’m eating in Europe where it’s not a problem) to help with my very bad chronic acid reflux (which I personally believe is a result of carrying four LARGE babies in a row). My brother shared that after he got back to his normal weight again (185 at 6′) and in awesome shape (he’s a serious road cyclist), all sorts of health problems like acid reflux and his back pain went away. I NEED THIS.

Tim Ferriss Slow Carb Diet

Enter the 4 hour body slow carb plan by Tim Ferriss. I was already going to just cut back on carbs and sugar (I’m a sugarholic), and I decided to revisit his book, The Four Hour Body, since he excels at figuring out effective life hacks – the best results for the least energetic output. I’d read Tim Ferriss slow carb diet plan before but never tried it – what turned me off before was the fact that you eat the same basic meals almost all the time. I prefer variety and am a home gourmet cook, baker, and foodie! I can’t eat just protein, veggies, and beans at every meal!

Well, so maybe I can. I realized that for years now I’ve been eating the same breakfast every day: two fried eggs, sauteed veggies like onion and tomato, or whatever is fresh from the garden (goes so great with eggs!), often pork bacon or turkey sausage, sometimes juice, and always creamy sweet strong coffee from my espresso maker. Basically a traditional English breakfast (I favor onions and tomato) with traditional Italian-style cappuccino.

To give you a quick summary and 4 hour body review from a very thick book, Tim Ferriss’ Slow Carb Diet Plan has five basic rules to follow – it’s pure simplicity and some of these I also learned from eating and drinking in other countries:

  1. No white carbs (no rice of any kind, no bread or grains of any kind, no oats of any kind, anything that could be a white carb like potatoes, but cauliflower is fine since it’s a veggie).
  2. Eat the same basic meals: protein, veggies, beans (can eat just about any type of protein, veggies, and beans, and have as much as you want – but watch chickpeas/hummus and avoid similar “domino foods” which are too easy to eat too much of like nuts and nut butter).
  3. Don’t drink calories. I learned this in Portugal and Italy summer of 2022. They don’t consume giant sugary drinks over there. They drink VERY tiny espressos, lattes, and cappuccinos, and mostly drink water (you have to buy water at restaurants there). Their few soda options that we saw are made from real fruit and are in smallish bottles, and we only had those on very hot days when we needed electrolytes.Cappuccino in Italy
  4. Don’t eat fruit. The sugar factor. Tim shows that humans don’t actually need fruit very often (historically got it only seasonally). And on the cheat day, you can go nuts on fruit in any form.
  5. Take one day off per week and go nuts. This is the golden ticket. It solves the “cheating” problem – you get one whole day a week to have whatever you want – can even eat junk food, carbs, and candy until it makes you sick if you desire. This rule also plays into carb cycling, shocking our body so it doesn’t lower our metabolism threshold and stop weight loss. Tim usually has his on Saturday. I’ll go between Saturday or Sunday, depending on weekend social events. Whenever I crave a “cheat” during the week, I can write the food down to have it on the cheat day in a few days.

Slow carb diet menu

I also decided I can eat beans at most meals (it’s okay to not have them at breakfast). I grew up in Brazil and happen to love beans as well as Mexican food, which goes well with the Tim Ferriss slow carb diet. Beans are actually quite versatile. I learned that you can make mock garlic mashed potatoes from white beans.Chicken, spinach, white bean garlic mash

As far as variety goes, I do love a creative challenge. My challenge is to come up with plenty of variety in my lunches and suppers of protein, veggies, and beans. I’m ready to take on this challenge. I might have a few meals which are always favorites (like Taco Salad) which I can have regularly, too.

One of his suggestions for motivation is to go public with your 4 hour body progress. I wasn’t planning on doing that, but I’m already tracking several numbers like he suggested and felt inspired to do a daily blog on my weight loss journey, to include healthy low carb recipes, fast low carb recipes, slow carb diet recipes, and my real pictures and numbers. Can I indeed come up with variety in my slow carb recipes? In this series we’ll find out.

4 hour body book

That book by Tim Ferriss is quick thick, it has a LOT in it and he suggests no one just read it from beginning to end, but to go to the sections which a person needs at the moment. So besides those Five Basic Rules for the 4 hour body slow carb plan, he has a LOT of extra fine-tuning tips to help you become even more effective at losing weight on your journey. Some of these are especially needed when you plateau. I’ve decided to keep things simple and to start by just focusing on the five basic rules (no change in my light exercising), then gradually add in the other tips when I feel ready. I’m not going to list them all, but here are a few and you can read all the details in The 4 Hour Body Book. In my first week I’ve already added a few of the easiest ones like drinking cold water.

  • DAIRY: avoid milk and cheeses, can have a 1-2 Tb. of whole cream in coffee, can have butter and small amounts of sour cream on your food. Can have plain Greek yogurt, which helps with probiotics.
  • Take PROBIOTICS, either in pill form or in naturally fermented foods like sauerkraut or kimchee or yogurt.
  • The COLD factor: several easy methods to expose your body to cold every day, which burns more energy and helps with weight loss. The simplest one: drink ice-cold water, especially upon first waking.
  • Make sure you drink lots of WATER and get plenty of PROTEIN.
  • Track lots of DATA, not just weight. He shows how to get the best numbers for BMI, body fat percentage, body water, BMR (base metabolic rate), metabolic age, and also total inches (biceps, chest, waist, hips, thighs and thighs together, all added up). I couldn’t afford his expensive ideas, so I opted for the highly affordable smart scale option. I’ve begun using and will soon review the Renpho smart scale and app. I really love all the data it gives me, including muscle mass, bone mass, and the kind of fat I’m carrying. It’s okay with me if it’s not as accurate as the more expensive options like body ultrasounds. I also really appreciate Tim’s advice for women not to pay too much attention to any weight gain the ten days leading to our moon cycle.
  • Make your diet journey a GAME and have ACCOUNTABILITY in some way; Tim provides several ideas.
  • EAT within 30-60 MINUTES upon waking in the morning. Tim has tried and tested many variables so when he gives advice like this, you can trust it’s important and makes a real difference.
  • Don’t work out too often, too long, or too intensely. (Read his book for details.)
  • Walk or move (he gives specific quick muscle contracting exercises) before and after meals, especially on cheat day (also called Binge Day).
  • Tim has a whole chapter just on extra tips like the one above on how best to navigate Binge Day, including a specific yet simple supplement routine.
  • CHEW 20 times per bite and eat slowly.
  • Don’t SNACK between meals. Don’t have sugar. (I’m using monk fruit sweetener, which is my favorite natural sweetener.)

Many of these are things we already all know from trying so many diets!

Mermaid Jerilyn, size 16, Inisheer in 2019

4 hour body review

So in this blog series I will share my journey, my data and pictures (be prepared for my raw Before Photo, next post), my slow carb recipes, slow carb diet menu, foods, and ideas. This will be an ongoing living 4 hour body review. If you’ve read this far you’ve gotten a basic idea of what is the 4 hour body diet. I highly recommend you read the slow carb diet plan in Tim Ferriss’ 4 Hour Body Book. Even better, try it out with me and introduce yourself in the comments! Or post any questions. LET’S DO THIS.

Zombie larping, size 14-16

What if the Story Went Like This? (for my Christian friends)

In New York City there was a trans woman named Meredith. She loved God, and gave generously to those in need and prayed to God regularly – in fact, she felt completely loved and accepted by Him. But she was too afraid to ever go into any church, based on many of her friends’ treatment by Christians.

One day at about three in the afternoon, she had a vision. She distinctly saw an angel of God, who came to her and said, “Meredith!”

Meredith stared in fear. “What is it, Lord?” she asked.

The angel answered, “Your prayers and gifts to the poor and caring for those with AID’s have come up as a memorial offering before God. Now go to Long Island and bring back a man named Simon who is called Peter. He is staying with Steve the business man, whose house is by the sea in Montauk.”

When the angel who spoke to him had gone, Meredith gathered her closest friends and consulted with them. They agreed she should listen to the voice of God and go. Meredith was very nervous, because she had heard of “Super pastor” Peter, who had founded several evangelical mega-churches around the U.S. So her closest friend, a gay man named Nick, went with her.

Peter’s Vision

About noon the following day, Pastor Peter went up on the roof balcony to pray. He became hungry and wanted something to eat, and while the meal was being prepared, he fell into a trance while meditating. He saw heaven opened and something like a large sheet being let down to earth by its four corners. It contained all kinds of four-footed animals, as well as reptiles and birds – even unnatural-looking deep sea creatures. Then a voice told him, “Get up, Peter. Kill and eat.”

“Surely not, Lord!” Peter replied. “I have never eaten or done anything impure or unclean. I have always followed the Bible in all things. I guard my heart from temptation. I love the sinner but hate the sin.”

The voice spoke to him a second time, “Do not call anything impure that God has made clean.”

This happened three times, and immediately the sheet was taken back to heaven.

While Pastor Peter was wondering about the meaning of the vision, Meredith arrived at the house and spoke into the gate buzzer, asking if Pastor Peter was staying here.

While the pastor was still thinking about the vision, the Spirit said to him, “Simon, a trans woman and her gay friend is looking for you. So get up and go downstairs. Do not hesitate to go with them, for I have sent them.”

Peter went down and said to them, “I’m the one you’re looking for. Why have you come?”

Nick replied, “We have come from New York City. My friend, Meredith, is a God-fearing trans woman, who is respected by everyone in our community. A holy angel told her to ask you to come to her house so that she could hear what you have to say.”

Peter was so surprised, he invited them into the house to be his guests. Luckily his friend Steve and he had recently been having discussions about the LGBTQ+ community, commenting on how they didn’t know anyone from this community themselves. In fact, they knew of no Christian who had any relationships within the LGBTQ+ community – none were found in any churches they knew of, and they had connections with thousands of evangelical churches, large and small.  

Peter at Meredith’s House

The next day Peter started out with them, and some of the believers from Montauk went along. They arrived at Meredith’s house in Park Slope, Brooklyn. Meredith had arranged for many of her friends to come over – almost all of them from the LGBTQ+ community, and a couple of witches were in the group, too.

Some of the Christians would not go in, it was too unnerving, and they were grossed out and felt extremely uncomfortable. They got online and soon all sorts of social media comments and rumors were flying all over the internet, talking about how the pastor must have lost his mind. Or maybe he would go in and tell them about what sinners they are, quote the Bible verses which speak against homosexuality and witchcraft and what evil, unnatural sins those are, and that they have to stop behaving that way immediately if they want to accept the gracious salvation and new life from Christ. Preaching the word while being as loving as possible.

“That must be what he’s doing,” they said. “Because if he now accepts them as they are, all of a sudden, in their sinful lifestyle, he’s turned away from the Bible and must be a heretic, no longer a true Christian. His churches will die.”

Peter entered the house, and Meredith was overcome by the presence of God in him, and fell to the floor. But Peter helped her up. “Stand up,” he said, “I’m just a regular guy, myself. I struggle as much as you do.”

Peter went into the living room and found a large gathering of people. He said to them: “You are well aware that it is against the Bible for a Christian to accept or associate with the LGBTQ community or lifestyle, or with pagans and witches. But God has shown me that I should not call anyone impure or unclean. So when I was sent for, I came without raising any objection. I have to admit, I am a bit shocked, myself. This goes against what I’ve always believed the Bible says. May I ask why you sent for me?”

Meredith answered: “Three days ago I was in my house praying at this hour, at three in the afternoon. Suddenly a man in shining clothes stood before me and said, ‘Meredith, God has heard your prayers and remembered your gifts to the poor. Send to Long Island for Simon who is called Peter. He is a guest in the home of Steve the business man, who lives by the sea in Montauk.’ So I consulted with my friends, then came to find you. Thank you, pastor, for coming. Now we are all here in the presence of God to listen to everything the Lord has commanded you to tell us.”

Then Peter began to speak: “I now realize how true it is that God does not show favoritism but accepts from every community the one who fears him and does what is right. You know the message God sent to everyone, announcing the good news of peace through Jesus Christ, who is Lord of all. You know how God anointed Jesus of Nazareth with the Holy Spirit and power, and how he went around doing good and healing all who were under the power of the devil, because God was with him.”

“We are witnesses of a new life lived within God through Jesus Christ. We teach what he did in his ministry two thousand years ago. They killed him by hanging him on a cross, but God raised him from the dead on the third day and caused him to be seen. He was not seen by all the people, but by witnesses whom God had already chosen—by those who ate and drank with him after he rose from the dead. He commanded us to preach to the people and to testify that he is the one whom God appointed as judge of the living and the dead. All the prophets testify about him that everyone who believes in him receives forgiveness of sins through his name.”

While Peter was still speaking these words, the Holy Spirit came on all who heard the message. The evangelical Christians who had come with Peter were astonished that the gift of the Holy Spirit had been poured out even on the homosexual community – and witches, too! For they heard them speaking in tongues and praising God, of all things!

Then Peter said, “Surely no one can stand in the way of their being baptized with water. They have received the Holy Spirit just as we have.” So he ordered that they be baptized in the name of Jesus Christ. Then they asked Peter to stay with them for a few days and teach them more – for no other Christian had ever associated with them.

(inspired by The RobCast episode of 12/7/21: “A Brief Guide to Ecstasy” on Acts 10)